Mothers eat many foods to supply nutrients which are support for the development of babies during pregnancy. Besides to other nutrients, vitamin C is not available in your body so mothers need a fresh supply from foods. Some people wonder that why mothers need vitamin C during pregnancy? What are necessary vitamin C foods for pregnancy? Here is the answer.
The important role of vitamin C
Vitamin C is necessary for both mothers and their babies because it brings many benefits. Firstly, it can generate collagen, a structural protein which is a component of cartilage, tendons, bones as well as skin. According to animal studies, they believe that vitamin F deficiencies in newborn babies can prevent mental development.
Vitamin C plays an important role in repairing tissue, wounding heal and also boosting the bone growth. Another benefit of vitamin C is helping your body fight infections and protecting cells from damage.
The experts recommended that the daily amount of vitamin C during pregnancy is 85 milligrams per days for women age 16 and older while 80 milligrams for women age from 14 to 18. The maximum daily amount which is considered safe for pregnant women in these same age groups is 2,000 mg and 1,800 mg respectively.
On the other hand, to much vitamin C is not good
Taking too much vitamin C during pregnancy may not only increase the risk of preterm birth but also upset mother’s stomach, exacerbate gout conditions or develop kidney stones.
Other symptoms of an overdose of vitamin C are nausea, gut blockage, tiredness, headaches, rashes, insomnia,… This problem also leads to increase the risk of high blood pressure which is dangerous for women during pregnancy.
What are necessary vitamin C foods for pregnant women?
Generally, vitamin C is very important in the development of babies along with mothers. However, the safest choice is increasing the intake of vitamin C from food. Leafy greens and most fruits are very rich sources of vitamin C which are highly recommended for pregnant women.
For example, the mother can drink a cup of halved strawberries to get 86 milligrams of vitamin C. Bell peppers are also sources of vitamin C: yellow pepper provides 135 mg while red bell pepper supplies 142 mg. Eating one cup of brussels sprout cooked serving, they can absorb about 96 mg of vitamin C. Other suggestions are raspberries, kiwi, black currant juice, kale, and collards.